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Health, Wellness, Exercise, Reflections:How Diabetics Can Reduce Cholesterol
By Jackie Potts and Mari Cartel - October 31, 2011
Love to snack and eat out? Hey, who doesn't? But those habits pack on pounds – and add up to elevated cholesterol, a particular problem if you have diabetes and a high risk of heart disease. We asked the nation's top dietitians how changes in diet and lifestyle may help tame high cholesterol. Read on for their easy tips...
If you have diabetes, your daily routine is filled with numbers. Besides taking blood sugar measurements several times a day, you have to count calories and carbohydrates.
Add in one more figure to monitor closely: your cholesterol levels.
That's because people with diabetes often have low levels of (good) high-density lipoproteins (HDL) and higher levels of (bad) low-density lipoproteins (LDL). This raises your risk of heart disease and makes you more likely to die from coronary disorders, like heart attack, stroke or atherosclerosis.
"Research clearly shows that cholesterol leads to formation of plaque, the substance that blocks arteries," says Prediman K. Shah, M.D., director of the cardiology division at Cedars-Sinai Heart Institute and Medical Center in Los Angeles.
People with diabetes should maintain an LDL of less than 100 mg/dl [or milligrams per deciliter] and an HDL of higher than 40 mg/dl for men and 50 mg/dl for women, advises the American Diabetes Association. Chronic elevated cholesterol levels can lead to a condition called diabetic hyperlipidemia.
Taking statins, lipid-lowering drugs that are widely prescribed, is one easy way to control cholesterol. But you can also tackle the problem by watching how much fat you eat.
For example, "limit eating out and look at labels and calories," says Elizabeth Caetano, R.D. "More than likely, if you look at calories, you'll lower your fat intake."
Also, cut back on the amount of fat you use as an added ingredient or in cooking, says Kristine Clark, R.D. and Director of Sports Nutrition at Pennsylvania State University.
For more fat-trimming tips, we spoke to Clark and some of the nation's top dietitians at the American Dietetic Association's (ADA) Food and Nutrition Conference in San Diego. Read on for their advice on how to cut fat if you have diabetes or just want to eat healthier.
Reduce Cholesterol Tip #1: Ditch fried foods.
Fried foods are "the most potent source of fat in people's diets," warns Pamela Nisevich Bede, R.D., Dayton, Ohio.
"Frying means you submerge a food in hot fat," Clark says.
So avoid most deep-fried fast foods and sides like onion rings, French fries and crackers, which are high in fat and calories.Reduce Cholesterol Tip #2: Eat lean protein.
The easiest way to decrease fat is not to eliminate but limit the fatty meats you eat, says Brierley Wright R.D., Burlington, Vt.
Read labels on meat packages, advises Amy Galena R.D., of Weight Management and Eating Disorders, Baptist Medical Center, Jacksonville Beach, Fla.
When buying meat, "look at the meat for the marbling – the white lines in the red meat," she says. "Look for cuts that have less marbling" because they have less fat.
And choose cuts like beef rounds or ends. "The top rounds are going to be the leanest," Galena says.
Other tips to lower cholesterol:
• Choose white meat pork over red meat pork.
• Trim fat off the meat. When you cook it, drain the fat.
• Have low-fat poultry and beef and eat more fish, "which has healthy fats," says Collette Roney, R.D., Washington, D.C.
• "Bake, broil, roast or grill meat and even vegetables," Clark says. "You're going to save a lot of fat calories."
Reduce Cholesterol Tip #3: Choose low-fat dairy.
"Choose low-fat or fat-free dairy products, including cheese and milk," advises Clark.
For example, eat 2% fat, skim or non-fat milk with cereal.
That includes your morning latte.
"If you love flavored coffee drinks, ask for nonfat milk and hold off the syrups," she says. "A tablespoon of chocolate syrup is 50 calories," and some coffee drinks with chocolate contain as much as 1/4 cup (200 calories), she says.
Reduce Cholesterol Tip #4: Replace butter with plant-based or fruit spreads.
"Just put honey, jelly or apple butter on bread," Clark says. "You're getting moisture and enhancing the taste of the toast, but avoiding fat completely."
She also recommends olive oil-based spreads.
"You can use those as butter or margarine replacement, and they actually have plant esters in them that can lower cholesterol," she says.
Reduce Cholesterol Tip #5: Eat more fruits and vegetables.
"They're naturally low in fat," Wright says. "If you fill up on those, you're less likely to want desserts."
Reduce Cholesterol Tip #6: Watch out when dining out.
Restaurants are potential minefields when you're trying to cut back on fat and calories, nutritionists warn.
That's because "you just don't know what you're getting in restaurants," says Manuel Villacorta, R.D., spokesperson for ADA, San Francisco, Calif.
Even healthy entrees may be fattening, he says. So ask your server about how the food is prepared and "find out the definition of healthy."
Watch out for supersized portions too.
For example, "you're not going to see [meats] the size of a deck of cards on a plate" in a restaurant, Galena warns. "You're going to see a piece a lot bigger."Extras also can spell diet trouble.
When eating out, follow the "restaurant rule of two" and "eat only two additional items" besides your entrée, advises Brian Wansink, Ph.D., author of several books on eating habits and diets, including Mindless Eating. Why We Eat More Than We Think (Bantam).
"It can be the bread and dessert or it can be an appetizer and a glass of wine, but not two pieces of bread and coffee and dessert."
Other tips to lower cholesterol:
• If you don't take the time to pack lunch in the mornings, you could be unknowingly boosting fat and calorie intake. "Stop eating processed takeout food," says Maria Pari-Keener, R.D., New York City, N.Y.
• "Salads can be the worst meal," Villacorta says. "Look at the ingredients. If you have cheese, avocado, nuts, cranberries, sautéed onions, bread crumbs, seeds – all that adds up. Start making choices like, Maybe I should cut out the cheese but leave the walnuts."
Reduce Cholesterol Tip #7: Watch portions.
Dietitians liked the visual MyPlate portion guidelines revised by the U.S. Department of Agriculture this year.
"If you eat that way, having fresh fruits and vegetables, you're probably going to hit your mark," says Stephanie Bess, R.D., Springfield, Ill.
For foods like steaks or lean beef, stick to 3 ounces.
"An extra 2-3 ounces of meat a day is a lot of extra fat," says Jim White, R.D., ADA spokesman, Virginia Beach, Va.
Reduce Cholesterol Tip #8: Be smart about desserts.
You don't have to give up all desserts. In fact, there's room for indulgences.
"Have the full-fat item but don't have it often," says Pari-Keener. "If you want to enjoy cheesecake, you can have it now and then."But be wary of mini desserts, says Galena. They're small but deceptive.
"Even though it's a shot size or says 'mini dessert,' they pack a punch," she says. "Two mini desserts could add up to 500 calories."
Another sweet diet derailer: high-fat pastries.
"Go with the lower-fat versions," White says.
Another tip to lower cholesterol: "Have fruit for dessert or low-fat frozen yogurt," says Galena.
Reduce Cholesterol Tip #9: Don't give up fats entirely.
Don't fear fat.
"Fat tastes good," Galena says. "Don't deprive yourself; you'll be depressed by the end of the month."
Besides, "fat can really help you when you're trying to diet," she says. "If you eat enough, it satisfies you and keeps you full longer."
About 30% of your calories should come from fat," says Lea Russell, R.D., St. Petersburg, Fla.
But make sure it's healthy fat.
For example, "nuts are high in calories but they're an important fat," she says.Also watch how much you nosh on nuts. Just 6-9 of them is a serving size.
"People like to eat nuts but they consume them by handfuls as many as two, three and four times a day," Villacorta says. "That's a high fat intake."
Reduce Cholesterol Tip #10: Heart-healthy fats are better, but don't overdo them.
Fish and plant-based foods provide important omega-3 or heart-healthy fats. You can find them in salmon, mackerel, sardines, herring, anchovies, caviar and white albacore tuna canned in water or canola oil, flaxseed oil, walnuts and dark green, leafy vegetables.
Eat monounsaturated fats found in most nuts, avocados and olive oil. But don't go bananas over your fats."Heart-healthy fats don't mean 'all you can eat,'" Villacorta advises. "You still need to watch your portions. A teaspoon of oil is a serving size. One-eighth slice of an avocado is a serving size."
Other tips to lower cholesterol:
• If you know you're not going to eat for a long time, make a peanut butter and jelly sandwich. It's the last thing to get digested in your stomach, Galena says.
• For a filling breakfast, have an egg, peanut butter, cheese and nuts. You can even use light cream cheese on a bagel.
Take Action:
- Boycott Bill O'Reilly and FOX News and their advertisers. Bill discussed a French commercial by McDonalds that was meant to show that McDonalds is Gay Friendly. Bill said what is next? Is McDonalds going to be Al-Qaida friendly as well? Imagine - Bill O'Reilly compares Gays to Al-Qaida! Further, Boycott Fox's Owner "Rupert Murcoch" and get him thrown in jail for illegal - political donations, corruption, greed, bribery, hacking!
- Boycott Target, Best Buy, Gold's Gym - for donating money towards anti-gay political candidates/organizations. Update: (12/26/2010): Target is continuing to donate to anti-gay groups/causes/politicians. Update 03/08/11 - Lady Gaga Ends Target Partnership, Reportedly Over Target's Poor LGBT Stance. Update 3/25/2010 - Target displays their hypocrisy and Sues California Gay Rights Group for Lobbying Outside Stores. Target is attempting to block the LGBT right of free speech! STOP SHOPPING AT TARGET!!!!!!!!!!!!!!!!! Update 4/8/2011: Target lost its case to stop the LGBT from canvassing in front of their stores. A huge PR Disaster for TARGET! Perhaps Target should go out of business as they betrayed their investers and customer base. Target contributed massive funds to a politician who would like to exterminate gays. Now, Target can not stop us from Boycotting them, nor picketing, nor talking to customers near their stores; although, Target allows a anti-gay company such as the Salvation Army to stand outside their door and speak with customers and raise money. Isn't this a double standard?
- End DOMA (Defense of Marriage Act). Prevents Federal employees and Gays in the Military from gaining equal benefits. Prevents Gay Partners from gaining equal benefits.
- Pass a LGBT friendly ENDA (Employee Non-Discrimination Act). ENDA would prevent employment discrimination of LGBT workforce.
- Boycott Salvation Army as they will Not Hire Gays; Not Feed Gays; Not House Gays! "DO NOT DONATE TO THEM."
- BOYCOTT "Chick-fil-a" for donating money to anti-gay groups.
- BOYCOTT KOCH INDUSTRIES PRODUCTS- to include their products: Angel Soft toilet paper / Brawny paper towels / Dixie plates, bowls, napkins & cups / Mardi Gras napkins and towels / Quilted Northern toilet paper / Soft 'n Gentle toilet paper / Sparkle napkins / Vanity fair napkins / Zee napkins / Georgia-Pacific paper products & envelopes / All Georgia-Pacific lumber & building products (INVISTA Products) / Lycra / Stainmaster Carpet. The billionaire - Koch brothers are ultra republican - tea bag founders/supporters that do not support causes of the LGBT community.
- Boycott WALMART - The National Gay and Lesbian Task Force criticized Wal-Mart for denying employee benefits to same-s-x partners and for failing to prohibit discrimination based on gender identity. By comparison, the group said two other chain stores with a strong presence in New York, Costco and Walgreens, did much better.
- "Tune Out Trump", Boycott all Trump Hotel, casinos, holdings, The Apprentice and NBC Network! At CPAC, Trump said he is considering a run for president as a Republican. In a interview with the Des Moines Register, Trump added that he opposes all forms of legal recognition for gay couples, not just marriage. "They should not be able to marry," he said. So why does NBC keep the Apprentice when Donald Trump has stated he may run for president? After making racist remarks about Obama and recv'g public backlash, Trump decided not to run for president after NBC renewed his awful TV Show. How can NBC re-new the clown's show after he pulled such hateful shenanigans?
- Boycott Georgia for Execution of Troy Davis @ 11:08 EST, Sep 21, 2011:
Former US President and Former GA Gov. Jimmy Carter felt that TROY DAVIS should not be executed and deserved a re-trial. The Former Director of the FBI felt that TROY DAVIS Was Not Guilty! Do not drive through Goergia as it is dangerous. Do not fly via Atlanta. For your safety -Do not travel to GA. TELL YOUR COMPANY NOT TO PARTICIPATE IN A CONVENTION IN GA! "Georgia Executes Innocent People!"
And Now, Our War of the Fittest!
This group is called "Peckers Pics." The English - slang definition of "pecker" is to pluck at the truth. Therefore, we peck at items such as Gay Men's Health, Male Fitness, Gay (LGBT) Politics & Issues. In this section you may peck at each photo in order to decide the winner of the "war of the fittest!" Whereas, you should select the "Male Model" that may inspire you to exercise and "get fit!" Warning: This may stoke you!
Your participation in discussion of health / news articles - appearing in this message is greatly appreciated.
Adam Senn
VS
Todd Morgan
You Decide!
Santa Speedo Run - Boston; Dec 10, 2011
Stoked?
Santa Speedo Run - Boston; Dec 10, 2011
Boys will hate me if I come out gay
25 Dec 2011 - The Sun - Dear Deidre Column
Dear Deidre;
I'M a 13-year-old boy and I think I'm gay, but I'm too scared to tell anyone in case I lose all my friends and a place in my football team.
People would hate me if I'm gay. I have spoken to a couple of gay friends and it's helped a little bit. The trouble is I do fancy a girl I know but I think in my heart I fancy boys/men more. I think I'm bisexual but I don't feel as if I can trust people to understand.
I've had years of bullying because I have crooked teeth, and I guess I do act a bit camp. I get teased but I haven't told anyone about fancying boys yet.
My grandma died recently and she was the only one I could trust, which makes me feel even worse. I don't know where to find help.
Deidre Says;
You've found help here by writing to me. I can put you in touch with somebody to talk to, no matter what the problem.
People can be cruel about gay people but this is often because they are ignorant - or are afraid of their own attraction to members of their own sex.
It's completely natural to feel attracted to members of your own sex as well as to members of the opposite sex. During the teenage years people develop in all sorts of ways – emotionally, physically, sexually – and it is natural to explore different kinds of relationships.
It's also possible to go through periods when you only find boys attractive or only girls attractive. Most people are neither completely gay nor completely straight. Many feel attracted to men and women at different times. Please don't feel that you have to label yourself at the moment.
Don't worry about feeling confused because many teenagers go through this and you will feel more positive about your sexuality as you get older. Meanwhile it's important to get out with your friends and have fun, and build up as many relationships as you can with both boys and girls.
I'm emailing you my leaflet on bullying which will help you to deal with any nasty comments. You can also find understanding through Get Connected who help under-25s with a wide range of issues (0808 808 4994, www. getconnected. org.uk).
I'm sending you my leaflet on Coping With Bereavement too, which will help you after losing your gran.
These days you shouldn't suffer with teeth which aren't straight - every other teenager wears braces to correct imperfections. Ask your parents to make an appointment with your dentist to see if he or she can refer you to an orthodontist to get some treatment while you're entitled to it free.
You'll soon have a smile which will help to give your confidence a boost.
